Example Day 3 of Macro Counting

Hopefully you are having a bit of success and not going stir crazy, but for those of you who are- IT DOES GET BETTER. You are making a drastic change that will shock your body and it will take time to adjust. If you start to lose it, have a protein shake or try a new recipe to distract yourself. In the beginning it does feel a little “all-consuming”, but trust me- it does get better. Sooner than you know it macro counting will become second nature. You’ll soon start seeing a plate full of food as carbs, protein, and fat instead of a meal. Remember, you are fueling your body by sticking to your ratios.

Breakfast

1 slice of Ezekiel or Whole Grain Bread

1Tbls Sugarfree Jam

2 Egg Muffins

  • 1 Dozen Eggs ( I usually use 4 whole eggs and 8 egg whites)
  • 2c Chopped Veggies (Peppers, Onions, Mushroom, Spinach)
  • 1c Skim Milk/Soy Milk
  • Optional: Ham, cheese, sausage (Depending on how it fits your macros!)

Egg Muffins

Pre-heat oven to 350 degrees. Scramble egg/egg whites and milk. Pour into muffin tin- fill each space halfway. Then sprinkle in veggies and other toppings. Bake for 20-25 minutes, edges will start to brown.  I tend to make these the day I go grocery shopping and eat them for breakfast or snacks during the week.~65 Calories: 3g Carbs, 6g Protein, 3g Fat each

This is just an example, if you need more protein per meal eat three egg muffins, more carbs? eat two slices of toast, less fat? don’t add meat or cheeses, or use all egg whites. Always stick to your individual ratios!

~215 Calories: 24g Carbs, 16g Protein, 6g Fat

Snack

Green Sludge Protein Shake (See Recipe in Example Day 1)

~180 Calories: 11g Carbs, 28g Protein, 3g Fat

Lunch

6oz Baked Chicken Breast

4oz Baked Sweet Potato

2oz Fresh Sugar Snap Peas

~270 Calories: 30g Carbs, 38g Protein, 2g Fat

Snack

Protein Bar (Clif Builder Bar, Quest Bar, Krave)

~270 Calories: 31g Carbs, 20g Protein, 8g Fat

Dinner

Fish, Rice, & Beans

  • 6oz Tilapia (I season mine with Mrs. Dash Fiesta Lime- Calorie/Sodium Free!)
  • 1/2c Long Grain Brown Rice
  • 1/2c Fat Free Refried Beans

~360 Calories: 38g Carbs, 43g Protein, 4g Fat

Snack

1c Greek Yogurt (Dannon Light & Fit 2x Protein is the best protein wise 18g per cup!)

1c Fresh Berries

~215 Calories: 30g Carbs, 20g Protein, 1g Fat

Yogurt

 

Post-workout

1 Protein Shake

1 Apple

~185 Calories: 20g Carbs, 25g Protein, 2g Fat

 

Totals for the day:~1695 Calories: 184g Carbs, 190g Protein, 26g Fat

 

This is just a rough outline, adjust the portion sizes to match your macro ratio. This is very high carb and protein, and low-fat, adding things like cheese, avocado, and peanut butter are good fats to add here and there if they fit in your macros. A scoop of peanut butter at the end of a long day can be a mood booster and curb your sweet tooth, but never reward yourself with food. Food is fuel not a reward.

Happy Counting!

Ready, Set, Snack!

You can tell a lot about a person by the way they snack. With so many options out there, it’s hard to know what’s really good for you. Here’s a list of snack ideas that will leave a good impression.

  • Greek Yogurt- Look for one with low sugar and high protein.
  • Hard Boiled Eggs- Try one whole egg and two egg whites to keep the fat low.
  • Protein Shake- Blend in some spinach or kale with fruit.
  • Veggies and Humus- Don’t eat right from the humus containers- it’s too tempting.
  • String Cheese- Look for low-fat.
  • Fat free Bean Dip and Veggie Chips- Trader Joe’s is a good place to buy both these things
  • Cottage Cheese- Add a bit of fruit if you want some extra carbs!
  • Beef or Turkey Jerky- Look for low-fat and low sodium.
  • Edamame- Pre-cook some and eat throughout the week.
  • Protein Bars- Try and look for one that has equal or more protein than carbs.
  • Pumpkin Seeds- It’s that time of year, try making your own!
  • Trail Mix- Easy to buy or make on your own, destine to keep you full and energized.

Snacks can really make or break your day. They keep you full and focused. Beyond food, I use tea to keep my stomach full and my hands occupied. This is my favorite variety pack, trying something new is great to distract you till your next meal.

Untitled

 

Macro-Friendly Chicken Salad

When it’s hot, I like to get cold things. Lately I’ve been experimenting with cold salads! I wanted a meal salad this time so I started with a protein, chicken! This is very similar to Whole Foods Sanoma Chicken Salad- just a bit more exact and focused on meeting macronutrients needs!

 

Ingredients (per serving):

-6 oz. Chicken Breast (pre-baked, grilled, or crockpotted) 

-1/4 cup Red Grapes

-1/4 cup Celery

-1/2 tsp Honey

-1 tbls Lite Mayo


Directions:

1. Bake and chop chicken. 

2. Chop celery. (I keep the grapes whole because they stay fresh longer.)

3. Mix mayo and honey in one dish and grapes, celery, and chicken in a larger bowl. 

4. Coat chicken mixture with the sauce. 

5. Chill for 1-3 hours.

~ 300 Calories Per Serving: 10 grams of fat, 15 grams of carbs, 35 grams of protein 

  

 

Protein Popsicles

It’s getting warmer and spending the day in a hot kitchen is getting pretty unrealistic! We still need to focus on getting an adequate amount of protein to ensure our muscles are staying strong and building/repairing  as needed. The following recipe for protein Popsicles is a fun way to have a sweet treat while still getting in much needed protein. 

Ingredients:

– 1 1/2 cup milk/soy milk/almond milk

– 2 scoops protein powder

– 1 cup of your favorite frozen fruit

 
Directions:

1. Measure out ingredients. 

2. Add ingredients to blender/bullet. Blend till smooth. 

3. Pour mixture into Popsicle tray. (Careful, this can get messy quickly.)

4. Top and freeze over night!

   

These are amazing on hot summer nights, to share with friends, or just to curb your sweet tooth on long days!

Comment with your combination of fruit and protein when you try it! 

Protein Muffins

Try this sweet recipe to curb your sweet tooth and add extra protein to your day!

  
INSTRUCTIONS: (PREHEAT OVEN TO 350)

1)MASH BANANAS AND MIX WITH EGG WHITES & APPLESAUCE.

2)MIX IN DRY INGREDIENTS: OATS, PROTEIN POWDER, BAKING SODA, AND CHIPS.

3)SPRAY MUFFIN TIN. PLACE 1/4 CUP OF MIXTURE IN EACH SPACE. 

4) BAKE FOR 15-20 MINUTES OR UNTIL TOPS TURN GOLDEN BROWN.

Shrimp Fajitas

Looking for a high protein, low-calorie recipe? Look no further than shrimp fajitas!

(Makes about 2 servings)

Shrimp Fajitas

Ingredients:

  • 2 tablespoons olive oil
  • 1/2 pound shrimp
  • 1 teaspoon blackened seasoning
  • 1/4 teaspoon kosher salt
  • 1 small onion, sliced
  • 1 small red bell pepper, sliced
  • Toppings of choice

 Directions:

  1. Heat oil in a large skillet over medium heat.
  2. Combine shrimp, seasoning and salt in a small bowl, tossing to coat. Add shrimp to pan.
  3. Add onion and bell pepper to pan.
  4. Cook until softened.
  5. Enjoy in a lettuce wrap or flour tortilla!

Egg Muffins

Getting protein in breakfast is hard, especially when you’re on the go! Try the following Egg Muffin Recipe to make breakfast for the week! Great reheated or eaten fresh! Whatever fits your lifestyle and your macros!

Egg Muffins

  • 1 Dozen Eggs ( I usually use 4 whole eggs and 8 egg whites)
  • 2c Chopped Veggies (Peppers, Onions, Mushroom, Spinach)
  • 1c Skim Milk/Soy Milk
  • Optional: Ham, cheese, sausage (Depending on how it fits your macros!)

Egg Muffins

Pre-heat oven to 350 degrees. Scramble egg/egg whites and milk. Pour into muffin tin- fill each space halfway. Then sprinkle in veggies and other toppings. Bake for 20-25 minutes, edges will start to brown.  I tend to make these the day I go grocery shopping and eat them for breakfast or snacks during the week.~65 Calories: 3g Carbs, 6g Protein, 3g Fat each

This is just an example, if you need more protein per meal eat three egg muffins, more carbs? eat two slices of toast, less fat? don’t add meat or cheeses, or use all egg whites. Always stick to your individual ratios!

  

Mexican Chicken Stuffed Peppers

Ingredients:

  • Green Peppers
  • 6oz. of Chicken Breast per Pepper
  • 1 cup Chopped Green Peppers
  • 1 cup Chopped Tomatoes
  • 1 packet Taco Seasoning
  • Extras:
    • Cheese
    • Guacamole
    • Sour Cream

Instructions:

  1. Clean chicken breasts. The cook the way you prefer. I used waterless cookware, cooked the breasts on each side for 5 minutes and then let simmer on low for 10 minutes. You can also make the chicken in a slow cooker, bake, or regular pan fry.
  2. Once the chicken is cooked, shred it. Then combine chicken, peppers, tomatoes, and seasoning packet in a large skillet and let simmer.
  3. Preheat oven to 350 degrees.
  4. Clean your green peppers, and add and excess peppers to the chicken mixture.
  5. Fill each pepper with 7-8oz of the chicken mixture and bake at 350 for 20 minutes or until the peppers are soft.
  6. Eat them plain or cover with the toppings of your choice!

* Make extra of the chicken mixture for make nachos, tacos, or enchiladas. One slow cooker of Mexican Chicken can make a whole week of meals!!

Pesto Pasta with Shrimp and Asparagus

Shrimp and Asparagus Pesto Pasta

Ingredients

  • 1 Lb. Shrimp
  • 1 Bunch of Asparagus
  • 2 Tablespoons Pesto (Trader Joe’s is my personal favorite)
  • 2 cups of your Favorite Pasta

Instructions

  1. De-tail Shrimp and chop asparagus into 1 inch sections.
  2. Heat in a large skillet. I used my waterless cookware, set on low, waited for the whistle to sound, and shut the valvue to let sit for 10 minutes.
  3. Meanwhile, while the shrimp and asparagus are cooking, begin to boil water in a separate pot.
  4. Once boiling, add your choice of noodles.
  5. Once the noodles are done to your preferred texture, strain and cool with cold water.
  6. Add 2 tablespoons of pesto to cooled pasta.
  7. Serve shrimp and asparagus over a bed of pasta.

Nutrition Information

~ 380 calories: 45grams of carbs, 32 grams of protein, and 8 grams of fat

Fiesta Chicken

I know I’m not alone in thinking eating chicken breasts gets boring sometimes! I came up with this recipe to throw in the mix to add a bit of flavor without being too complicated or time consuming.

Ingredients

  • 1 Can of Roasted Tomatoes with Chilies
  • 1 Can Sweet Corn
  • 1 Can of Black Beans
  • Chicken Breasts
  • Cajun Seasoning or your personal favorite seasoning

Instructions

  1. Drain and rinse all the canned veggies to remove excess sodium. I usually strain them and mix them all together!
  2. You have the option to cook this in a slow cooker or water-less cookware. If you are using a slow cooker, put the chicken breasts in the bottom, then cover with veggies and season to taste. If you are using water-less cookware, put the veggies on the bottom, then lay chicken breasts on top and season to taste.
  3. If you are using a slow cooker, let meal sit for 6-8 hours on low. If you are using water-less cookware, let meal simmer till the whistle blows, shut the valve and let sit for 20-30 minutes depending on the number of chicken breasts. (About 7-10 minutes per breast)

Fiesta Chicken